All tagged Tomatoes

Italian Inspired Egg Muffins

If you’re in search of a healthy, freezer-friendly meal prep recipe that can be enjoyed for on-the-go breakfasts or afternoon snack, then this recipe is for you!  Italian Inspired Egg Muffins freeze beautifully, but they also last in the fridge for 5 days.  Serve them with toast and fresh avocado, or serve with a salad for a light lunch.

Serves: 6-12 (1-2 egg muffins per serving)

Prep time: 5 minutes

Cooking time: 25 minutes

What (your ingredients):

1 cup fresh spinach, chopped

2 Roma tomatoes, diced

½ freshly grated parmesan cheese

½ teaspoon Italian seasoning

12 eggs

¼ cup unsweetened plant-based milk

Pinch of salt and pepper

How (your directions):

Preheat oven to 350°F.

Line a 12-cup muffin pan with parchment paper muffin liners. 

In each muffin cup, add a tablespoon of chopped fresh spinach and a few pieces of diced tomato.

Sprinkle each muffin cup with Italian seasoning.

Top each muffin cup with 1 tablespoon parmesan cheese.

In a large Pyrex measuring cup, whisk eggs, plant milk, salt and pepper.

Distribute egg mixture evenly among the 12 muffin cups.

Bake for 25 minutes.

Enjoy hot, room temperature, or even cold!

Why (the science):  Herbs are rich in antioxidants, so don’t skip the addition of Italian seasoning.  It adds both flavor and nutrition!

 

Quinoa Crusted Quiche with Roasted Tomatoes and Thyme | GF, Dairy-Free |

Quiche is typically not a healthy meal- it’s usually loaded with heavy cream, half and half, butter, cheese, and sometimes bacon or ham.  This Quinoa Crusted Quiche with Roasted Tomatoes and Thyme is super healthful and rich in protein and antioxidants!  The quinoa crust holds its form with the help of omega-3 rich flax meal, and the eggy center is dairy-free.  This quinoa crusted quiche can also be meal prepped for a week of healthy breakfasts that you can simply heat and eat 😊

Serves: 4-6

Prep time: 10 minutes

Cooking time: 50 minutes

What (your ingredients):

1 cup quinoa

2 cups water

2 tablespoons flax meal

4 tablespoons water

1 pint cherry tomatoes

1 teaspoon olive oil

½ teaspoon dried thyme

6 eggs

½ teaspoon salt

¼ teaspoon pepper

¾ cup unsweetened almond milk or Ripple (pea protein milk)

Cooking oil spray

How (your directions):

Preheat oven to 425 °F.

Add 1 cup quinoa and 2 cups water to a large sauté pan.  Set heat to high, bring to a boil, then cover, turn heat to low, and simmer for 15 minutes.

Meanwhile, add cherry tomatoes to a baking sheet.  Drizzle with olive oil and thyme.  Roast at 425 °F for 15 minutes.

Add flax meal and 4 tablespoons water to a large bowl.  Stir to combine and set aside.

To another large bowl, add eggs, salt, pepper, and dairy-free milk.  Whisk to combine.

When the quinoa has finished cooking, add quinoa to the bowl with the flax meal.  Stir to combine.

Spritz a tart pan or pie dish with avocado oil to prevent quinoa crust from sticking.  Add quinoa and flax mixture to the pie dish, then press evenly into dish and up the sides to create a crust.

When the tomatoes have finished roasting, place them evenly on top of quinoa crust. 

Reduce the oven temperature to 375°F.

Pour egg mixture over the tomatoes.

Bake the quiche for 35 minutes.

Serve hot or warm!

Why (the science):  Roasted tomatoes are high in lycopene, which is especially healthful for men in helping reduce the risk of prostate cancer.

 

Anti-Inflammatory Pasta Salad | Plant-Based Vegan |

I love a good pasta salad, and this recipe for Anti-inflammatory Pasta Salad is GREAT!  It’s one of those super simple meals that feels incredibly satisfying and nourishing.  Packed with antioxidants from the colorful array of veggies, along with the fiber and plant-based protein, this Anti-inflammatory Pasta Salad is designed to keep you both satisfied and feeling healthy.  It’s the perfect meal prep recipe for lunches and dinners, since it lasts all week in the fridge.  Bring to any picnic or outdoor event, too!

Serves: 6

Prep time: 5 minutes

Cooking time: 10 minutes

What (your ingredients):

1 box spinach fusilli

¼ cup olive oil

2 tablespoons white vinegar

½ teaspoon salt

1 teaspoon Italian seasoning

Freshly cracked black pepper (~1/4 teaspoon)

1 zucchini

1 pint cherry tomatoes

12 sweet peppers

How (your directions):

Bring a large pot of water to a boil.  Add salt (enough that the water tastes like the ocean) and add your pasta.  Boil according to package instructions, about 9 minutes.

Meanwhile, add olive oil, vinegar, salt, Italian seasoning, and black pepper to a large bowl.  Whisk to combine.

Slice zucchini into small pieces, cherry tomatoes in half, and dice the sweet peppers.  Add to the vinaigrette and stir to combine.

When pasta is finished cooking, strain and add pasta to the vegetables.  Stir until evenly combine.

Enjoy immediately, room temperature, or store in the fridge in an airtight container for 5 days.

Why (the science):  There’s a reason I often remind you to eat the rainbow!  Each veggie color represents different antioxidants and phytochemicals that keep your immune system strong and you feeling your best 😊

Easiest Vegan Chili

Easiest Vegan Chili is so easy and quick, you can make it on a weekday in 30 minutes!  It requires 5-8 minutes of hands on dicing or stirring, but the rest of the cooking time is leaving the chili to simmer.  Leftovers are wonderful, so this Vegan Chili also makes a nutritious meal prep recipe for lunches or dinners.  Store it in the fridge in an airtight container for 4 days.

Serves: 4-6

Prep time: 5 minutes

Cooking time: 25 minutes

What (your ingredients):

2 tablespoons olive oil

1 yellow onion, diced

½ teaspoon salt

2 cloves garlic, minced

1 tablespoon chili powder

1 teaspoon cumin

½ teaspoon paprika

1 tablespoon tomato paste

24-oz. can diced tomatoes

2 15-oz. cans black beans, drained and rinsed

1 15-oz. can white beans, drained and rinsed

1 cup water

How (your directions):

Heat olive oil over medium heat in a large Dutch oven.

Add yellow onion and salt, and cook until translucent, about 2 minutes.  Add the garlic and sauté for 30 seconds.

Add chili powder, cumin, paprika, and tomato paste.  Sauté for 1 minute.

Add black beans, white beans, and water.  Bring to a low boil, then cover, reduce heat to low, and simmer for 20 minutes.

Serve immediately with your favorite chili toppings!

Why (the science):  Beans are an excellent source of protein and fiber to keep you full and satisfied, while garlic and onion have antibacterial and antimicrobial properties to boost your immune system.

Red Lentil Stew

Red Lentil Stew is the ultimate cozy comfort food that is incredible for your immune system- between the garlic, ginger, leek, and lemon, Red Lentil Stew has several health boosting vitamins and antimicrobial properties!  It also makes a great meal prep recipe, as it stores well in the fridge for 3-4 days.  Inspired by my favorite food blogger’s (Sarah Britton’s) Four Corners Soup, this Red Lentil Stew is something to look forward to after a long day’s work 😊

Serves: 4-6

Prep time: 5-10 minutes

Cooking time: 40 minutes

What (your ingredients):

1 tablespoon coconut oil

1 leek, sliced into half-moons and rinsed

Pinch of salt

5 garlic cloves, minced

1 tablespoon fresh ginger, minced

1 tablespoon cumin

¼ teaspoon cayenne pepper

1 28-oz can crushed tomatoes

1 cup red lentils, rinsed

3 cups veggie broth

½ lemon, sliced into thin rounds

1 tablespoon maple syrup

4 cups spinach

To serve: slices of avocado or grated parmesan cheese and good olive oil

How (your directions):

Heat a large soup pot or Dutch oven over medium heat.  Add coconut oil, sliced leek, and pinch of salt to the pot and sauté for 3-4 minutes.

Add minced garlic, ginger, cumin, and cayenne pepper, sautéing for 1 minute.

Add crushed tomatoes, lentils, veggie broth, and lemon slices to the leek mixture.  Bring to a boil, then cover, lower heat to low, and simmer for 30-40 minutes until lentils reach desired texture.

Add maple syrup and taste for seasoning.  With the heat turned off, stir spinach into stew until wilted.

Serve hot with either sliced avocado, or a grating of parmesan cheese and drizzle of good olive oil.

Why (the science):  Lentils are a plant-based protein powerhouse, with 20 grams of protein per 1 cup!  That’s equivalent to about 3 oz of chicken breast.

Hemp, Avocado, and Tomato Salad (For One!)

This salad is so yummy and refreshing, and full of heart healthy fats to keep you full!  And it only takes 5 minutes and 7 easily accessible ingredients to quickly slice, assemble, and drizzle 😊

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

2 cups butter lettuce and radicchio (I use a prewashed mix from Trader Joe’s)

10 cherry tomatoes

½ small ripe avocado

1 tablespoon hemp seeds

1 tablespoon aged balsamic vinegar (the older, the sweeter)

1 teaspoon extra virgin olive oil

Pinch of Crazy Jane’s Mixed Up Salt (or any seasoned salt- this one is a blend of garlic, onion, salt, and spices)

How (your directions):

Onto a large plate, place the 2 cups of butter lettuce and radicchio blend.

Slice cherry tomatoes in half lengthwise, then distribute evenly on top of the lettuce.

Slice a small, ripe avocado in half.  Using the half without the pit (save the half with the pit, covered, in the fridge for another time), remove the skin.  Place halved avocado cut-side down onto cutting board, then slice thinly.  Fan the avocado slices and place in the center of the salad.

Sprinkle hemps seeds over the salad, then drizzle with balsamic vinegar and olive oil.  Season to taste with a pinch of salt or seasoned salt.

Enjoy immediately!

Why (the science):  Hemp seeds are a rich source of heart-healthy omega-3 fatty acids.  You can sprinkle hemp seeds on savory dishes (from salads to pastas to soups) and sweet dishes (top a smoothie or bowl of oatmeal for added crunch).

 

 

Caprese Breakfast Porridge

Serves: 1

Prep time: 2 minutes (30 minutes soaking cashews)

Cooking time: 2 minutes

What (your ingredients):

3 tablespoons malt-o-meal

Pinch each of salt, pepper, and red pepper flakes

1 tablespoon shredded mozzarella cheese

1 cup water

8 cherry tomatoes

½ small avocado or ¼ large avocado, diced

4-6 basil leaves

How (your directions):

Add malt-o-meal, salt, pepper, red pepper flakes, mozzarella cheese, and water into bowl. 

Microwave on high for 2 minutes.

Add cherry tomatoes, diced avocado, and basil leaves.

Enjoy hot!

Why (the science):  Tomatoes are 95% water and are contain potassium, an electrolyte which helps lower blood pressure.

 

 

Cauliflower Chickpea Curry

When I think curry, I think anti-inflammatory, filling, comforting, scrumptious- and you’ll love this Cauliflower Chickpea version for all of those reasons.  Don’t be afraid of the list of ingredients, because you probably have most of them in your pantry already.  I like reserving a few spoonsful of the coconut cream from the top of the can of coconut milk, then dolloping on top of the hot curry and brown rice.  Or even better, a drizzle of protein-packed tahini adds creaminess and richness.  Yum!

Serves: 6

Prep time: 15 minutes

Cooking time: 40 minutes

What (your ingredients):

1 tablespoon olive oil

½ red onion, diced finely

¼ teaspoon salt

Pinch of pepper

3 cloves garlic, minced or sliced finely

1 teaspoon coconut oil

1 tablespoon curry powder

1 teaspoon turmeric

1 teaspoon paprika

1-2 dashes cayenne pepper (optional)

1 tablespoon tomato paste

1 yellow pepper, diced

1 head of cauliflower, chopped or sliced into small florets

1 cup vegetable broth

1 28-oz can diced tomatoes (San Marzano is best!)

1 15-oz can chickpeas, drained and rinsed

1 15-oz can full fat coconut milk

How (your directions):

In a large Dutch oven or large Wok, heat olive oil over medium heat.  Add diced red onion, salt, and pepper, sautéing for about 3 minutes, until translucent. 

Add garlic and sauté for 30 seconds.  Push onion and garlic mixture to one side of the Dutch oven or Wok, then add the coconut oil to the pan to melt.  Add curry, turmeric, paprika, and cayenne pepper (optional) to the oil to release the fragrance of the spices and toast slightly. 

Add tomato paste, yellow pepper, cauliflower, broth, diced tomatoes, chickpeas, and coconut milk (reserving a little coconut cream if desired for serving) and stir to combine.

Simmer on medium-low heat for 30-40 minutes.

Serve with brown rice and a drizzle of tahini.  Salt and pepper to taste and enjoy hot!

Why (the science):  Curcumin from turmeric may help prevent cognitive decline!  Check out this guide to boosting brain health here: https://onmilwaukee.com/living/articles/milwaukeean-brain-health.html

Shakshuka-Eggs Poached in a Tomato Stew

Shakshuka is the fancy name for a one-skillet dish of eggs poached in a tomato stew or sauce.  While shakshuka originated in North Africa, it is now a breakfast favorite in Israel.  While you can certainly wow your friends and family at a weekend breakfast or brunch, I prefer to make it as an easy weeknight dinner.  Shakshuka is warm and comforting at the end of a workday 😊  Serve with crusty bread, or my favorite way, over brown rice with a drizzle of good olive oil!

Serves: 4

Prep time: 10 minutes

Cooking time: 45 minutes

What (your ingredients):

1 tablespoon avocado oil

2 shallots, thinly sliced

1 zucchini, diced small

1 yellow squash, diced small

1 bell pepper, diced small

5-6 Roma tomatoes, diced small

1 head of kale, roughly chopped

 Salt

1 clove garlic, minced

1 teaspoon cumin

1 15-oz. can tomato sauce

½ cup water

4 eggs

How (your directions):

In a medium cast-iron skillet, heat oil over medium heat.  Add shallots and cook 3-4 minutes until translucent.

Add diced zucchini, squash, pepper, tomatoes, kale, and salt.  Sauté for 5 minutes until vegetables begin to brown slightly.

Add garlic and cumin and sauté for 1 minute.

Add tomato sauce and ½ cup water, then simmer for 10-15 minutes.

Using the back of a wooden spoon (or just a spoon or ladle), create four wells for the eggs.

Crack an egg carefully to keep the yolk intact and gently allow egg to slip into one of the wells.

Repeat for remaining three eggs.

Cover and allow to simmer until eggs are cooked to desired doneness (about 10 minutes).

Serve hot over brown rice with a drizzle of good olive oil and a sprinkle of salt!

Why (the science):  You may know that tomatoes are rich in lycopene, which is protective against prostate cancer, but did you know that the more processed the tomato is, the more lycopene there is?  Canned tomato sauce and tomato paste have a higher lycopene content than raw tomatoes!

Easy Tomato and Bell Pepper Pasta Sauce

This Easy Tomato and Bell Pepper Pasta Sauce is seriously the easiest and quickest pasta sauce ever.  Chop some tomatoes and bell peppers, simmer, add a punch of flavor with pesto and-BOOM!-dinner is ready!  Yep, that’s all it takes to make a dinner that doubles as a hot or cold pasta salad to take to work/school for lunch during the rest of the week 😊

Serves: 6

Prep time: 5 minutes

Cooking time: 25 minutes

What (your ingredients):

1 lb. short pasta

2 cups tomatoes, roughly chopped (I used yellow/red/orange cherry tomatoes and orange heirloom tomatoes)

1 yellow pepper, roughly chopped

1 orange pepper, roughly chopped

½ cup water

Pinch of salt

1 tablespoon pesto

How (your directions):

Bring a pot of water to a boil and salt to the salinity of the ocean (this ensures flavorful cooked pasta).  Cook pasta according to pasta directions, then drain and set aside.

In a large saucepan, add tomatoes, peppers, a pinch of salt, and the ½ cup of water. 

Bring to a boil, then cover and simmer for 20 minutes.

Remove lid and reduce liquid slightly for 5 minutes.

Transfer sauce to blender and add pesto.  Blend on high until smooth, about 30 seconds.

Pour sauce back into the saucepan and mix pasta into sauce over low heat, to finish heating through.

Serve immediately!  Also delicious cold for lunch 😊

Why (the science):  Bell peppers are full of vitamin C, A, and folate!  Not to mention, this Easy Tomato and Bell Pepper Pasta Sauce has ZERO sugar, a characteristic hard to find in most store-bought pasta sauces.

 

Strawberry Pepper Gazpacho

Strawberry Pepper Gazpacho is sweet with a kick!  The strawberries balance the spiciness of the jalapeno, and the peppers add body and texture to this bountiful summer soup.  I poured my gazpacho into two clean pasta sauce jars, making these the perfect grab-and-go meals or afternoon snacks.  Because it can be enjoyed cold or room temperature, strawberry pepper gazpacho can be enjoyed anywhere, be that work, school, outdoor festival, or picnic!

Serves: 2

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

1 lb. strawberries, rinsed (keep the green stems on!)

1 yellow pepper

1 orange pepper

6-8 small tomatoes

1 jalapeno, veins and seeds removed

1 tablespoon white wine vinegar

How (your directions):

Place all ingredients in a high-speed blender or food processor and blend until almost smooth but leaving a little texture.

Serve immediately or keep in the fridge for 4 days.

Enjoy!

Why (the science):  With colors like orange, yellow, and red, this soup is truly overflowing with vitamin C and antioxidants 😊

 

*Recipe updated from Purple Carrot

Marinated Summer Green Bean Salad

Serves: 4-6

Prep time: 10 minutes

Cooking time: 4 hours of marinating

What (your ingredients):

1 lb. fresh summer green beans

1 lb. cherry tomatoes

1 tablespoon excellent extra virgin olive oil

½ tablespoon champagne white vinegar

1 teaspoon Dijon mustard (or a spicy brown mustard works well too)

1 teaspoon sugar

¼ teaspoon salt

¼ teaspoon freshly cracked pepper

How (your directions):

In a large pot, bring 5 cups of water to a boil with a pinch of salt.  Place fresh green beans into boiling water and set a timer for 5 minutes.

Meanwhile, fill a large bowl with ice and cold water and set aside.  Once beans are cooked, immediately transfer to the ice bath (blanching stops the cooking process and prevents the bright green color from fading or changing to a greyish-olive color).

While the beans sit in the ice bath, prepare the marinade.

In a large serving bowl, combine olive oil, champagne white vinegar, mustard, sugar, salt, and pepper.  Whisk until combined.

Slice the cherry tomatoes in half and place in marinade.

Using tongs, transfer the green beans to the bowl with the tomatoes and toss until well combined and the marinade has coated each vegetable.

Cover bowl with plastic wrap and refrigerate for at least 4 hours.

Serve cold or room temperature as a side to your favorite summer entrée!

Why (the science):  Green beans are an excellent source of vitamin K, one of the fat-soluble vitamins, and is important for proper blood clotting.  Each cup of green beans provides more than 20% of your daily vitamin K needs!

Red Curry with Rice

My husband and I are huge Thai food fans and love going to Thai restaurants for a warming dinner.  But when I made Red Curry at home (my favorite Thai food), he praised it for being tastier than the curry at our favorite Thai restaurant!  And since Red Curry takes only 30 minutes to make, it’s faster than eating out.  Tastier, faster, cheaper, and healthier… that’s a win-win.  Makes great leftovers too!  Serves 6-8

Spelt Berry Salad with Cucumber Ribbons

If you can boil water, you can cook spelt berries! This whole grain dates back thousands of years to ancient civilizations and lucky for us, spelt is gaining more popularity. Because of their wonderful nutty texture and flavor, spelt berries can be enjoyed in both sweet and savory recipes. Try this savory salad for a refreshing summer meal!